Ashim | Lat Pulldowns, Cable Rows, Standing Leg Curls, Walking Lunges, Side Delt Raises & Dips 

03 October 2024 Thursday
ABS + CALVES + LATS + LOWER
I am forced to reduce our workouts to 4 this week…but the frequency on everything is the same - which means each session was/is long and drawn out. Exhausting. Today was no different. Just brutal non-stop lifting and I swear a huge part of it was just about powering through.
Abs @ 4 sets:
• Kneeling Cable Crunches (lbs) 120x15x4
• KB Twists 10x12x4
• Parallel Bar Leg Raises BWx8x4
Calves Super Set @ 4 rounds:
• Smith Machine Calf Raises (kgs each side) 10x15, 20x15, 20x15, 35x15
• Tibialis Toe Raises BWx25x4
Lats:
• Medium Hammer Grip Lat Pulldowns 30x20, 40x20, 50x15, 60x12, 70x12
• Seated Cable Rows 30x15, 50x15, 70x12, 90x10
Lower:
• Machine Adductors 15x20, 20x20, 25x20, 30x20
• Machine Abductors 40x20, 50x20
• Standing Leg Curls 5x15, 7.5x15, 10x15, 12.5x15
• KB Swings 14x10x3
• Walking Lunges BWx5x3
Stretches:
• Lats, Hams, Quads & Calves
---x---
04 October 2024 Friday
DELTS + ARMS
Madness just pushing the envelope.
Delts Super Sets @ 4 rounds:
• Reverse Pec Deck (lbs) 20x15x2, 30x15x2
• Incline DB Y Raises 2.5x15, 5x15x2, 7.5x15
• Machine Side Delt Raises 20x15, 30x15, 40x12, 50x10
• Cable Unilateral Side Delt Raises (lbs) 20x12x2, 30x12, 40x10
Arms Super Sets @ 3 rounds:
• Cable Pressdowns (lbs) 80x20, 100x20, 120x20
• DB Preacher Curls 5x15, 7.5x15, 10x12
• Cable Overhead Extensions (lbs) 80x20, 100x20, 120x20
• EZ Curls (kgs each side) 5x12, 7.5x12, 10x10
• Unilateral Cable Pushdowns (lbs) 30x20x3
• EZ Reverse Grip Curls 5x15x3
Main Event Super Set
• Dips BWx5
• DB Side Delt Raises 17.5x8

Спорт